As a mother of two children with autism, I understand the daily struggles all too well. My husband and I constantly worry about one thing—they’re not eating! When they do eat, it’s usually the same foods on repeat, and we often wonder how long their bodies can thrive on just muffins and Goldfish.
Over time, our understanding of nutrition has shifted. While we can’t change autism, we can find creative ways to add protein and vegetables to their meals. One thing we never have to worry about? Carbs—kids with autism seem to love them!
Below, I’ll share simple, high-protein and nutrient-rich meal ideas that have worked for my little ones. And one of the most important things—hydration! No matter what, always make sure they’re drinking plenty of water. Many kids with autism struggle with digestion, and if you haven’t noticed yet (or are new to parenting a child with autism), constipation can be a frequent issue when their diet isn’t balanced.
Meal Plan for Picky Eaters
🥞 Breakfast:
- Kodiak Protein Muffins (we grab ours at Target for just $6—budget-friendly and kid-approved!)
- Any fruit for natural sugars and fiber
- Water to start the day hydrated
🍪 Snack Time:
- Graham crackers (though you can swap in another favorite snack)
🥪 Lunch:
- Protein shake for a nutritional boost
- VeggieZ applesauce for hidden veggies
- Nutella or jelly sandwich (a go-to for picky eaters!)
- More water—stay hydrated!
🍝 Dinner:
Ah, dinner—the ultimate challenge! We go with pasta or plain white rice, making sure to include healthy carbs for energy. At this point, we embrace flexibility and do our best to balance nutrition while keeping meals manageable.
Remember, every child is different, and it’s all about finding what works for your family. Small changes over time can make a big difference, and the most important thing is ensuring your child gets the nutrients they need—without the stress. 💙
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